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  6. Wild rice raw vs. Roe

Wild rice raw vs. Roe — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and roe

  • Wild rice raw is higher in manganese, copper, zinc, magnesium, vitamin B3, and fiber, yet roe is higher in vitamin B12, selenium, and vitamin B2.
  • Roe covers your daily vitamin B12 needs 481% more than wild rice raw.
  • The glycemic index of roe is lower.

Food varieties used in this article are Wild rice, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Wild rice raw vs Roe infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +50.9%
Contains more IronIron +154.5%
Contains more CopperCopper +309.4%
Contains more ZincZinc +365.6%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +10123.1%
Contains more CalciumCalcium +33.3%
Contains more PhosphorusPhosphorus +18.9%
Contains more SeleniumSelenium +1746.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Roe
Roe
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +207.2%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B2Vitamin B2 +262.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.154mg
~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Selenium 2.8µg 51.7µg 89%
Manganese 1.329mg 0.013mg 57%
Vitamin B2 0.262mg 0.949mg 53%
Copper 0.524mg 0.128mg 44%
Zinc 5.96mg 1.28mg 43%
Magnesium 177mg 26mg 36%
Vitamin B3 6.733mg 2.192mg 28%
Protein 14.73g 28.62g 28%
Fiber 6.2g 0g 25%
Carbs 74.9g 1.92g 24%
Polyunsaturated fat 0.676g 3.404g 18%
Vitamin C 0mg 16.4mg 18%
Vitamin B6 0.391mg 0.185mg 16%
Iron 1.96mg 0.77mg 15%
Vitamin B1 0.115mg 0.277mg 14%
Phosphorus 433mg 515mg 12%
Fats 1.08g 8.23g 11%
Vitamin A 1µg 91µg 10%
Saturated fat 0.156g 1.866g 8%
Calories 357kcal 204kcal 8%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Sodium 7mg 117mg 5%
Monounsaturated fat 0.159g 2.129g 5%
Potassium 427mg 283mg 4%
Vitamin B5 1.074mg 1.154mg 2%
Vitamin K 1.9µg 2%
Folate 95µg 92µg 1%
Calcium 21mg 28mg 1%
Net carbs 68.7g 1.92g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.375mg 0%
Threonine 0.469mg 1.305mg 0%
Isoleucine 0.618mg 1.465mg 0%
Leucine 1.018mg 2.509mg 0%
Lysine 0.629mg 2.179mg 0%
Methionine 0.438mg 0.71mg 0%
Phenylalanine 0.721mg 1.401mg 0%
Valine 0.858mg 1.676mg 0%
Histidine 0.384mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +3801%
Contains more ProteinProtein +94.3%
Contains more FatsFats +662%
Contains more WaterWater +655.5%
Contains more OtherOther +69.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +1239%
Contains more Poly. FatPolyunsaturated fat +403.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.